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Spinach and Parmesan Egg Bites
15 min prep time
20 min cook time
8servings
Recipe by
American Diabetes Association and American Heart Association
Source
Diabetes & Heart Healthy Recipes
Photo by
Mittera
How to Make Spinach and Parmesan Egg Bites
The mini crustless quiches make a great appetizer, or a make-ahead breakfast to-go, perfect for meal prepping. Roasted red bell peppers brighten up the classic
combination of spinach and Parmesan. Leaving off the
crust lowers the carbs and saturated fat without
sacrificing flavor.
15 min prep time
20 min cook time
8servings
2 quiche bites
Print Recipe >
Step-By-Step Instructions:
-
Preheat the oven to 350°F. Lightly spray 16 cups of two 12-cup mini muffin pans or 16 cups of a 24-cup mini muffin pan with cooking spray.
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In a medium bowl, using a fork, separate the spinach into small pieces. Stir in the roasted peppers and green onions. Spoon the spinach mixture into the sprayed muffin cups. Sprinkle the Parmesan over the spinach mixture.
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In a separate medium bowl, whisk together the remaining ingredients. Pour into the filled muffin cups. Fill the empty muffin cups with water to keep the pan from warping.
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Bake for 18–20 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pans to a cooling rack. Let cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.
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Refrigerate leftovers in an airtight container for up to 5 days. To reheat, put 4–6 quiche bites on a microwaveable plate. Microwave on 100% power (high) for 45 seconds to 1 minute, or until heated through.
Nutrition facts
8 Servings
-
Serving Size
2 quiche bites
- Amount per serving Calories 40
-
Total Fat
0.5g
- Saturated Fat 0g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 150mg
-
Total Carbohydrate
3g
- Dietary Fiber 1g
- Total Sugars 1g
- Added Sugars 0g
- Protein 5g
- Potassium 203mg
- Phosphorous 80mg
Ingredients
nonstick cooking spray
1
frozen spinach (thawed and squeezed dry)
10 oz
roasted red peppers (drained and chopped)
1/4 cup
green onions (thinly sliced)
2
grated Parmesan cheese
1 tbsp plus 1 tsp
egg substitute
1 cup
skim milk
1/2 cup
mustard powder
1 tsp
salt
1/8 tsp
black pepper
1/8 tsp
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